WoD - Wednesday 13th January, 2021

HUMP DAY!

The best way to get over it, why not smash yourself in the face with a cheeky arsed workout and then, chill the hell out with some awesome yoga. All of which you are able to do in the comfort of your own home!

However you are not going to appreciate one of those sections, and its not going to be hard to figure out which…

CrossFit Cardiff WoD
5 rounds for maximum reps, within 2:30:
Run 400m
Squat clean thrusters (40/30kg)*
Rest 2:30 between rounds

*alternate if using 1 DB/KB

Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg

Good luck, and the same as yesterday, if it’s not on instagram and tagged…did it really happen?

WoD - Tuesday 21st April, 2020

From a potentially longer duration workout with a fair bit of movement redundancy (similar movements) we have a 10 minute window to get after it.
”Sprinty” as in I want you to go as hard as you can throughout each movement, made possible by the fact that they should not effect each other.
A caveat for you. We have L-sit holds, a very challenging movement and one that should not be the limiting factor. If the allotted time is too long for you to do unbroken, then go for as long as you can and move on. It’s cool. If it takes you 3 minutes to accumulate a 30s hold then you won’t get the intended gassy response from the workout.

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible within 10mins of:
30 Alternating dumbbell hang clean & jerks (50/35lbs) (One object, irrelevant of load, go fast!)
30 seconds L-sit hold
200m Run*

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

*If running is not an option for you, then perform high knees (only half way up) for 60s

Warm up
2 Rounds not for time,
Run 200m (or 60s of high knees)
Hold your load in the goblet position, 15 good mornings
10 Shoulder circles forward, 10 back
Single leg high knee hold (15s on either leg)

WoD - Friday 17th April, 2020

Finish off the week with a bang. Anyone else only know what day of the week it is due to these posts? Tomorrow is officially beer Friday by the way, pick your favourite, sit back and enjoy while likely looking out at the rain. The good news is that Saturday looks to know not be raining, fingers crossed.
Lets also hope that I stop banging on about the weather.

In better and unbelievable news, Captain Tom Moore is now up and over £14 million for his 100 laps, which, he completed this morning. Achieving his goal of doing so prior to his 100th birthday! What a legend!

I would love to wake up (or even go to bed tonight), knowing that he has rolled over to 15 cool million pounds! All set to be donated to this countries everyday heroes, the NHS.

If you haven’t heard about it…where the hell have you been?? But, take a look at his Go Fundme page, linked below…

Captain Tom Moore

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 20 minutes of:
20 Dumbbell deadlifts (2x50/35lbs)
3 Turkish get ups (50/35lbs - Right arm)
20 Dumbbell reverse lunges w/2x50/35lb DBs
3 Turkish get ups (50/35lbs - Left arm)

Loading
If possible use 2x50lbs (or whatever load you have) dumbbells
Or, use one DB or rucksack

Warm up
Slowly perform as many rounds as possible, within 5 minutes of:
15 Goblet position good mornings (one dumbbell/rucksack)
30 Reverse lunges (bodyweight)
5 Unladen Turkish get ups

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 3rd April, 2020

As a result of the roaring success of last Sunday nights “Scratch & Sip Social” we will do the same again this weekend. The only difference now is that I have upgraded my account and therefore we shall not be limited but time, only banter. Once that drys up I shall cut you loose like a pair of used pants.
The only other difference is that it will now begin at 7pm (19:00). The meeting ID will be posted to Facebook (we don’t want any weirdo’s reading this to jump on naked now do we). If you’re not on facebook ask in the what’s ap group(s), if you’re not on what’s ap then I don’t know what to tell you…send me a pigeon!

Another point of note, Conners will be taking his usual class tomorrow (Saturday) morning. Please check the Facebook members (if not on it, read above) group for info.

Support tee’s are in and are dropping on the website/IG tonight. Get your orders in!

Lastly, try cooking that Steak & Peppercorn sauce…it’s legit!

CrossFit Cardiff HomeFit WoD

For time:
100 reverse lunges*
*Every minute, on the minute, perform 10 Sumo deadlift high pull (with one KB/DB/rucksack)

Warm Up

Run 200m
20 Walking lunges
10 Object Russian swings (just to face level - KB, DB or rucksack)
Run 400m
40 Walking lunges
20 Object Russian swings (just to face level - KB, DB or rucksack)

WoD - Thursday 2nd April, 2020

These zoom classes are fricking awesome!! I mean i can get you lot to mute your mic’s so that I can abuse you all with zero come backs, only seeing your sometimes smiling faces and most importantly watch funny shit like Biv being licked to death by buddy mid hollow hold and Attila add the load of a cat to Sofie’s side plank!
All from the comfort of my own home, only having to get dress from the waste up…perfect!

Zoom classes will continue at 08:00 and 18:00, Monday through Friday with the same code each time. Save it and paste the bad boy in.

Tomorrow should be fun…

CrossFit Cardiff HomeFit WoD

Within 20 minutes complete as many rounds and reps as possible of:
10 Handstand push ups (Sofa push ups, pike press ups)
20 Press ups
30 Ab mat sit ups (Towel or hoodie if you don’t have an ab mat)

Warm Up

3 Rounds not for time:
50 Single Unders/star jumps
10 shoulder rotations forwards, 10 back
35 “shoulder press” (thumbs start on shoulders, extend your arms above your head - palms to the sky)
10 Ab mat sit ups

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Thursday 19th December, 2019

Searching for the definition of Camaraderie I found this... "mutual trust and friendship among people who spend a lot of time together." In no way do that come close to describing the bond formed between soldiers. A google for Military Camaraderie arrives far closer to the mark with... "There is nothing in the civilian workforce that can approximate the bonding that occurs in wartime. ... It follows therefore that finding the military version of camaraderie in a civilian occupation is almost impossible."... Quite possibly then, no words will suffice?

What I do know is that when you find it, it is obvious…

CrossFit Cardiff WoD
For 4 rounds: within 90 seconds:
20/15 Calorie row 
10 Box jump over (24/20”)
Max effort push press (40/30kg)
Rest 3 minutes between rounds

Score to the whiteboard please team… 

WoD - Wednesday 13th February, 2019

Now come on ladies, you need to keep up with the gents here. At a CrossFit Games Open sign up of 24 so far, only 6 of you are lovely females. Now the very last thing that we want this to be is a ginormous sausagefest, pleeeeease!

Sign up to the Open you rat bags, come on…I know it’s only because your scared! But there is really no need to be, us men will go easy on you. You know, let you win a workout or two.
Lads, you have to be with me on this, otherwise they won’t sign up. You can’t just thrash the ladies in every workout - let them have at least one.

I wonder if at this point my email go crazy with female membership cancellations or, the reverse psychology works and our open sign ups go through the roof?!

Anyway, are we closer to figuring out the week’s structure yet…no…I don’t blame you, there isn’t one!

CrossFit Cardiff WoD

12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20”)
12 Push Press (50/35kg)
9 Toes To Bar

I hope you don’t have to do this with one arm, like I had to in 2012. Sucks that way, it turns out. Kick your own ass from the previous attempt and get your rounds and reps up in red on the whiteboard…

WoD - Tuesday 12th February, 2019

This will be my ninth CrossFit Games Open - that is nuts. Plus, it means that by the time this on his over I will have performed 45 disgusting workouts! And that means that you lot can do just five, so…sign up and get stuck in!

Honestly, you will love it! Trust me as you would were I to tell you that the assault bike workout that you are about to do is going to hurt! Because it will, and you will have some serious fun in the open. Masses of banter and a surefire reason to get out of bed that day. DO IT! You know you want to!

Can you spot the sequence for this week yet?

CrossFit Cardiff WoD

18.2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps for time of:
Dumbbell Squats
Bar Facing Burpees

18.2a

1 Rep Max Clean

Check back for last years times and loads, and get those PB scores up in red!! Black if you’re me and likely went slower and lifted less! 😉🤦🏻‍♂️